Squat Cleans & HSPU

Squat Cleans & HSPU

STRENGTH:
Barbell Curls, 5 x 5
Alt with ME Double Unders

CONDITIONING:
1 Squat Clean (155/105), 10 HSPU
2 Squat Cleans, 9 HSPU
3 Squat Cleans, 8 HSPU
4 Squat Cleans, 7 HSPU
5 Squat Cleans, 6 HSPU
6 Squat Cleans, 5 HSPU
7 Squat Cleans, 4 HSPU
8 Squat Cleans, 3 HSPU
9 Squat Cleans, 2 HSPU
10 Squat Cleans, 1 HSPU

DAILY CHALLENGE:
Hollow Rocks, 4 x 15

MOBILITY:
Scorpion, Childs Pose

ENDURANCE:
Drills, then:
4 rounds:
1 min max rep box jumps
1 min max rep wall balls
Run 400m @ 80-85%
Rest 1 min

COMPETITOR PROGRAMMING:
Muscle Snatch
3 x 3 @ 65%

Clean and Jerk
2 x 2 @ 65%
3 x 1 @ 70%

3 Rounds NFT...
20 Floor Wipers @ HAP Unbroken
8 Box Jumps (30/24)

Every 30 Seconds for 5 Min...
3 to 5 Unbroken Toes to Bar

1 comment (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
Barbell Curls, 5 x 5
Alt with ME Double Unders
65 x 5 - approx 30 DU's per round

CONDITIONING:
1 Squat Clean (155/105), 10 HSPU
2 Squat Cleans, 9 HSPU
3 Squat Cleans, 8 HSPU
4 Squat Cleans, 7 HSPU
5 Squat Cleans, 6 HSPU
6 Squat Cleans, 5 HSPU
7 Squat Cleans, 4 HSPU
8 Squat Cleans, 3 HSPU
9 Squat Cleans, 2 HSPU
10 Squat Cleans, 1 HSPU
16:40 with 95#, HSPU's with 3 ab mats

Wed, March 12, 2014 @ 5:31 PM

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